Strength
15min to find 1RM shoulder press
Note: From the rack
METCON
For time:
10-9-8-7-6-5-4-3-2-1
Overhead lunges steps 95/65
Toes to bar
**Every time you drop the bar on the lunges or come off the bar, perform 10 burpees**
Note: Bar must stay overhead, cannot be racked on the back or front. Lunges are static, meaning you’re not walking. Do not Rx+ this, go faster
Coach recommendation: Usually, 10 burpees takes on average 1min to perform, it might be wise to rest a bit between sets to get all the reps unbroken, but also, don’t rest too long between sets as at the end of the workout, time adds up quick. This is a really nice double edged sword that will will expose your limits
Mandatory maintenance/mobility
Take 5-10min to roll and stretch
Note: If you don’t stretch and roll your muscles will get tighter and eventually could lead to injuries.
